American Heart Month: Senior Diet Guide for a Healthy Heart

A healthy diet is a vital component of aging well, affecting a variety of factors including cardiovascular health. As our parents and other senior loved ones age, their appetites and nutritional needs change. Whether you’re a full-time caregiver or just accompany your loved one on weekly grocery runs, you want them to make the best dietary choices.

Let’s look at the logic behind and strategies for helping your loved one maintain a diet for a healthy heart.

The Facts About Heart-Friendly Foods

When helping your senior loved one maintain cardiovascular health, the first step is understanding and prioritizing the right kinds of food. Ideally, the following should “take center stage” during meals and snacks:

• Fresh fruits and vegetables keep cholesterol low and arteries clear.
• Whole grains, such as oats and whole-grain bread, decrease cholesterol.
• Lean proteins, such as beans, fish, chicken, or turkey, lower cholesterol and blood pressure.
• Healthy fats, such as those found in seeds, olive oil, and nuts, decrease the risk of heart disease by up to 20 percent.

Heart-Healthy Nutrients Your Loved One Needs

The right nutrients can make a difference in your senior loved one’s quality of life, from managing arthritis pain to keeping their heart healthy. These nutrients can be found in various sources, from vitamin supplements to ingredients served on a dinner plate.

Try to incorporate the following nutrients in meals and snacks as often as possible, and look for them on food labels as you shop the grocery store aisles:

• Omega-3 fatty acids: Foods rich in omega-3 fatty acids (e.g., salmon and oils such as flaxseed and canola) reduce triglycerides, a type of fat in your blood that contributes to heart disease.
• Potassium: Found in yogurt, bananas, beans, and more, potassium prevents the hardening of arteries around the heart.
• Magnesium: Found in nuts, seeds, beans, and green food like spinach, magnesium aids the heart in keeping a regular rhythm.
• Fiber: Found in whole-grain food such as oatmeal, and in vegetables and fruits such as carrots and apples, fiber lowers overall cholesterol levels.

Effective Meal Planning: A Balancing Act

Crafting a diet for a healthy heart goes beyond strictly food choices. Portion size plays a part, especially if they’re used to cleaning their plate. Try serving meals on salad plates instead of dinner plates to decrease the serving size at each sitting. Eating while distracted can also lead to consuming bigger portions, so whenever possible, sit down for meals instead of eating on the go.

Mealtime choices that reduce sodium intake can help maintain healthy blood pressure and decrease strain on the heart. Check out the nutritional food labels when you’re shopping at the grocery store to avoid choices with high sodium. When cooking, try using herbs and spices instead of salt—you can buy premade salt-free seasoning mixes in the baking aisle or create your own at home.

If meal planning and preparation are off the table for your family due to time constraints, consider quick and easy heart-healthy recipes or meal delivery services to simplify the process.

Heart Health Strategies Beyond the Dinner Table

Food is only one part of the heart health picture. Other aspects of your senior loved one’s lifestyle also impact their cardiovascular fitness.

Exercising Regularly

The American Heart Association recommends 150 minutes of moderate physical activity each week, but take into account your loved one’s physical capabilities. Balance, chair, core, cardio, and strength exercises can all be adjusted in intensity to suit your loved one’s abilities so they can move and stay fit while avoiding injury.

Managing Stress

Unaddressed stress can raise blood pressure and worsen cardiovascular disease over the long term. Help your senior loved one manage stress by:

• Maintaining a predictable routine: Seniors with cognitive and memory issues especially benefit from a daily routine to reduce their feelings of confusion.
• Spending time appreciating nature: Even if your senior loved one can’t go on a stroll through the park, research suggests that simply viewing trees from indoors can reduce cortisol, the stress hormone.
• Calming the physical stress response: Moderate the body’s physiological stress response by closing your eyes, taking deep breaths, stretching, or meditating.

Getting Adequate Sleep

Sleep provides the body with essential time to rest and repair. Helping your senior loved one maintain a regular evening routine and scheduled bedtime can lead to more restful nights and a reduced risk of heart disease.

Avoiding Harmful Habits

Chemicals in cigarette smoke can cause blood clots, so if your senior loved one is a smoker, consider seeking out resources to help them quit.

Drinking in excess can lead to high blood pressure and heart failure. Some research indicates that drinking red wine in moderation could be part of a diet for a healthy heart, but the key is moderation—that’s a recommended 1-2 glasses of four ounces per day, maximum.

Senior Living Options to Maintain a Diet for a Healthy Heart

Finding realistic daily ways to help your senior loved one maintain cardiovascular health, from nutrition to lifestyle choices, is key to maintaining their overall wellness. If you need assistance making the right moves for your loved one’s heart health, most senior living communities provide daily balanced meals and regular opportunities for exercise.

Are you wondering if your parent or senior loved one would benefit from the advantages offered by a senior living community? Take our personalized quiz to find out.